Pages

Sunday, September 18, 2016

My 5 Biggest Personal Training Mistakes

Most seasoned trainers and coaches will
tell you unashamedly that they’ve made a ton of mistakes over their decades in
the trenches. For instance, Mike Boyle himself wrote an article a few years
back called 25 Years, 25 Mistakes.

In 25 years, you’d expect a guy to make
a few boo-boos here and there. No one’s perfect. But what about relative
newcomers to the training game? I for one don’t have nearly the tenure of Coach
Boyle. (I obtained my personal trainer diploma in 2013.) Yet I have to admit
I’ve also made quite a few mistakes.

For younger trainers, however, there
seems to be a taboo surrounding this admission of fallibility. After all, if
people know I’m not always right when it comes to fitness, will they still want
to train with me? Or will they realize I’m nothing more than an imposter in a
personal trainer costume (i.e. sweatpants and a dri-fit t-shirt)?

Real
personal trainer or imposter?

I think it’s safe to say that eternal
professional damnation will not be in the cards if I admit to my snafus.
I state this with confidence for the following reason: You have to make
mistakes to stay fresh and keep learning. If you’re not screwing up every now
and then, you’re not improving at your craft.

It’s exactly these “Oh Shit! Moments”
that engrain in you the lessons you can’t learn from reading a textbook, blog
post, or T-Nation article. Not only that, but experiencing them firsthand
solidifies them in long-term memory, so you’ll never make the same mistake
again.

The
Rise of Online Training

The fitness game is changing, though.
With the recent emergence of online-only personal trainers, all you need
is YouTube and an e-mail address and suddenly you can train people — even if
you’ve never trained a soul in person before. Even if you’ve never made
any of the mistakes we in-person trainers have made.

But surely you can make and learn from
mistakes through online training, right? Of course, but not the same crucial
mistakes you can make only by training people in person and getting real-time
feedback as to how different individuals respond to exercise. Mistakes you can
pick up on only from watching every set and every rep from every angle of every
exercise. This type of real-world experience is simply impossible with online
training.

How
I imagine some online personal trainers

Inherently, there’s nothing wrong with
online training. It’s a fantastic way to connect trainers and trainees across
the world. I’ve had awesome success with it over the last year. The problem is with the “trainers” who don’t have
meaningful experience with a large sample size of people in person going online and offering their supposed expertise.

So what kinds of mistakes have I made
while training people in person? All sorts. Below are the five biggest ones,
plus the lessons I’ve learned from them.

Mistake #1: Bodyweight exercises
for heavy clients.

My first big mistake occurred while
training a client who was overweight. The first exercise on the roster that day
was band-assisted pull-ups. Everyone
I’d trained up to that point had performed this exercise without issue, albeit with one or two very thick bands helping to pull them up. Well what do you
know, as soon as this client got into position and began to pull, they
immediately strained an ab muscle.

Lesson Learned #1: In general,
mastering your own bodyweight before adding external load is a good idea. But
when bodyweight (even with band assistance) represents a substantial percentage
of someone’s maximal strength, external resistance, typically in the form of dumbbells or cables, can actually be an easy way to further unload
that client.

The smarter choice in this case would
have been a lat pull-down variation, along with a low-threshold anti-extension
core exercise like a bench plank. The same
argument can be made for using a dumbbell bench press instead of push-ups until
the client is lighter and stronger.

Mistake #2: Loading an
unfamiliar movement pattern.

The hip hinge is one
of the toughest movement patterns to master, especially for older clients
who’ve never done it before and double
especially for older male
clients. Early on in my career, I threw quite a few clients to the wolves with
deadlifts and attempted to teach them to hinge “on the fly.” Some picked it up
quickly, but most ended up walking away frustrated with not getting the
movement and having to regress to a drill — not to mention with a sore back.

Lesson Learned #2: Progression
trumps regression. When working with a new client, always program a drill for
unfamiliar movement patterns. For example, if they’ve never hip hinged, give
them a “Bulgarian
goat bag swing” for the first few weeks. If they blow through it with ease on
their first day, progress it to the target movement right away.

Not completely unrealistic depiction of how some of my first clients deadlifted

Mistake #3: Programming an
exercise without really knowing how to coach it.

The other day, when my client felt the exercise
(the paused deadlift) only in her back and not in her hamstrings, I
was at a loss to correct it. I ended up giving her the exact opposite of the
correct cue.

Lesson Learned #3: When a
client struggles to grasp a movement, how are you supposed to coach them up if
you’ve never even done the exercise yourself? You are your best test subject.
Try everything out on yourself first. If you’re unsure about it, seek help from
a more experienced trainer, and hold off on programming it until you can call
yourself an expert.

Mistake #4: Supersetting
multiple movements with the same limiting factor.

I love pairing pushing movements with
pulling ones. In theory, it’s a great way to spread fatigue throughout the body
and get a lot of work done in a short period of time. With this principle in
mind, I once programmed a superset of bent-over rows and thrusters (which are a combination movement
combining a squat and an overhead press) for a group exercise class.

After we were through with the couplet,
the group unanimously informed me that their backs hurt. Welp, I thought to
myself, as it finally dawned on me that both exercises placed a lot of stress
on the spinal erectors. No wonder everyone’s bent-over position in the row and
torso lean on the squat got progressively sloppier as the sets wore on despite
my cueing.

Lesson Learned #4:Alternating
between upper and lower body exercises or pushing and pulling is perfect in
theory. However, you have to consider the movements being trained on a
deeper level to ensure that they don’t rely on the same “limiting factor” (the low
back in the example above).

Another common limiting factor is grip.
Too many grip-intensive exercises back-to-back will fry the forearms, leaving clients
unable to train the rest of their body with weights for several minutes because
they can’t hold onto anything. (On the other hand, pun intended, this snag could be viewed as a positive for
athletes who require strong grips.)

Mistake #5: High-volume,
timed-set training using complex exercises.

I once thought it would be a brilliant
idea to program a hundred reps of several different exercises for time for a group
class of general population adults. Just writing that down sounds foolish to me
now, but hear me out. The group liked to get after their workouts, and I
figured that if the weights were light enough, they’d be able to take their
time and get all of the work done.

The first two exercises, medicine ball
slams and step-ups, went off without a hitch, but once they hit the 50-rep mark
on the kettlebell deadlifts, everything went to hell. Just about everyone had
to start lightening their load and shortening up their range of motion just to
finish all of the reps. By the end, the class looked a bit like the scene
depicted below.

Lesson learned #5: High-rep, race-the-clock, CrossFit-style challenges
can be fun, but only if the exercises are selected very carefully (i.e.
exercises of minimal complexity) and perfect form is second nature for everyone
involved on all of the exercises.

Exactly
what we don’t want to happen at the end of a workout

The
Importance of In-Person Training Experience

As
you can see from the examples above, training clients in person is essential to
learning the tricks of the trade. Were it not for my experience in person, I’d
likely still be giving all of my online clients

Bodyweight exercises, regardless of their body type

Loaded hip hinge exercises in their very first training program,
regardless of their previous experience

Every cool new exercise someone posts on Facebook or
Instagram, regardless of whether I’ve tried it myself first and determined the best coaching cues

Haphazardly strewn together push-pull supersets, regardless
of whether the exercises relied on the same synergistic muscles

High-rep, timed sets (because they’re challenging and fun),
regardless of the complexity of the exercises involved

Hopefully
after reading this post, you’ll be able to avoid the same mistakes I’ve made.
But don’t count on it! As I alluded to above, the only true way to avoid these
mistakes – and others like them – is to make them for yourself.

Special thanks to Eric Bach of Bach Performance for encouraging me to expand this idea into a full-fledged blog post.